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For Time:

15 Hang Power Cleans
1,500 Meter Bike Erg

12 Hang Power Cleans
1,200 Meter Bike Erg

9 Hang Power Cleans
900 Meter Bike Erg

Barbell: 84 / 61 kg

12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

For time :

12-9-6-2 Kettlebell Hang Clean & Jerks
40-30-20-10m Farmers Carry
120-90-60-30 Double Unders

KB´S 2 x 32/ 2 x 24

TC 18

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double Unders

Complete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)

C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg Raises

Weighted Wall Sit- hold med ball between knees

Rest as needed between rounds.

On The 1:30 x 10 Rounds

200m Run ( 250m Row )
1 Legless Rope Climb ( Reduce Height )

90 min

1.BMU
- 5x4

2.Conditioning
A1. 8-minute AMRAP
10 CTB
10 wall ball
10 cal row
Reps: 3 rnds + 6 CTB

Rest 3-minute before A2

A2. 8-minute AMRAP
10 HSPU abmat
Box step-ups, 24/20″ @ 22.5/15kg (50/35lbs)
10 cal bike erg
Reps: 4 rnds

Rest 3-minute before A3

A3. 8-minute AMRAP
10 pull up
DB snatch, alternating @ 22.5/15kg (50/35lbs)
10 cal row
Reps: 3 rnds + 10 pull up

20 Min Amrap

With 1 22.5kg DB

10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB

8 Rft
8 push jerk 60kg
8 bar facing burpees

• 3 Round of:
Row 21/18 Kcal
Double Unders 75 reps
Then
3 Round of:
Row 21/18 Kcal
Burpees over the Row 15 reps